Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Hammer Grip Incline DB Bench Press

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.4

Out of 10

Excellent

SHARE Bookmark and Share


Hammer Grip Incline DB Bench Press Images

Hammer Grip Incline DB Bench Press
Click to enlarge
Hammer Grip Incline DB Bench Press
Click to enlarge




Hammer Grip Incline DB Bench Press Guide

Main Muscle: Chest

  1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.



Alternative Exercises For Hammer Grip Incline DB Bench Press

9.3

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
9/10

Mar 11, 2013 3:05 PM: This form of incline press is much easier on shoulders then traditional dumbell press and incline barbell press. They have allowed me to keep incline pressing with no shoulder pain. Get a great pump and burn from them also, very effective in my oponion, Love them!!!



comment
Please login to rate this review.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
9/10

Mar 11, 2013 3:03 PM: This form of incline press is much easier on my shoulders then traditional dumbell presses and barbell presses. They have allowed me to keep incline pressing with no shoulder pain. Get a nice pump and burn from them also. Love them!!!



comment
Please login to rate this review.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
9/10

Sep 10, 2012 12:06 PM: This is a great isolation exercise for chest



comment
Please login to rate this review.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
10/10

Apr 8, 2012 1:18 PM: Really hits the chest.



comment
Please login to rate this review.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
9/10

Aug 17, 2010 6:45 AM: hell i need a bench to start with my chest...



comment
Please login to rate this review.

of people found this tip helpful

Tip: Hammer Grip Incline DB Bench Press

Exercise Rating
10/10

May 31, 2010 7:56 PM: cool



comment
Please login to rate this tip.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
10/10

Mar 17, 2010 11:45 PM: Best exercise for chest, I don't do bench because I have bad shoulders and I find that this exercise isolates the chest much beer than regular bench.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Hammer Grip Incline DB Bench Press

Exercise Rating
6/10

Feb 23, 2010 4:11 AM: i like it



comment
Please login to rate this tip.

of people found this review helpful

Review: Hammer Grip Incline DB Bench Press

Exercise Rating
9/10

Dec 5, 2009 7:34 PM: Great exercise if you are like me with bad shoulders. Really isolates the chest.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com